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Active time
10 minutes
Total time
2 hours
8 servings
Serving Size
1 cup

2 cups wheat Berries ( such as Khorasan wheat or spelt berries)

6 cups water

2 teaspoons extra-virgin olive oil

1 cup chopped onion

2 cloves garlic, minced

1 tablespoon salt free chili powder

½ teaspoon ground cumin

3 ½ cups reduced sodium organic vegetable broth 

1 (15.5 ounce) can white or yellow hominy, drained and rinsed

1 (14.5) ounce can no-salt-added crushed tomatoes, undrained

½ teaspoon dried oregano

½ teaspoon salt

¼ teaspoon freshly ground black pepper

⅛ teaspoon ground red pepper

Shredded cheddar cheese

Chopped fresh cilantro

Sour cream

Lime wedges

  1. Combine wheat berries and 6 cups water in a large saucepan over medium-high heat. Bring to a boil; reduce heat, cover and simmer for 1 ½ hours or until tender. Remove from heat, drain well and set aside.
  2. Heat oil in a Dutch oven over medium-high heat. Add onion and sauté 3 minutes or until tender. Add garlic, chili powder and cumin; sauté 30 seconds. Add cooked wheat berries; cook 30 seconds, stirring frequently.
  3. Stir in broth, hominy, tomatoes, oregano, salt, black and red peppers. Bring to a boil; reduce heat, cover and simmer 20 minutes. Divide among bowls and serve warm, garnished with cheese, cilantro, sour cream and lime wedges as desired.

Recipe and photo courtesy of Kathryn Conrad, WGC Culinary Advisor.


Calories: 180
Total Fat: 2.5 g
(Saturated Fat: 0 g)
Sodium: 410 mg
Carbohydrate: 37 g
Fiber: 6 g
Protein: 5 g

Yield: 8 servings

Serving Size: 1 cup

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